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  6. Barley vs. Cauliflower

Barley vs. Cauliflower — In-Depth Nutrition Comparison

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How are barley and cauliflower different?

  • Barley is higher in manganese, selenium, fiber, copper, vitamin B1, iron, phosphorus, magnesium, and vitamin B3; however, cauliflower is richer in vitamin C.
  • Daily need coverage for manganese for barley is 78% higher.
  • Barley contains 63 times more selenium than cauliflower. While barley contains 37.7µg of selenium, cauliflower contains only 0.6µg.

Barley, hulled and Cauliflower, raw are the varieties used in this article.

Infographic

Barley vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +786.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +757.1%
Contains more CopperCopper +1176.9%
Contains more ZincZinc +925.9%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1153.5%
Contains more SeleniumSelenium +6183.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +612.5%
Contains more Vitamin B1Vitamin B1 +1192%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +808.1%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +136.5%
Contains more Vitamin KVitamin K +604.5%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Cauliflower DV% diff.
Manganese 1.943mg 0.155mg 78%
Selenium 37.7µg 0.6µg 67%
Fiber 17.3g 2g 61%
Vitamin C 0mg 48.2mg 54%
Copper 0.498mg 0.039mg 51%
Vitamin B1 0.646mg 0.05mg 50%
Iron 3.6mg 0.42mg 40%
Phosphorus 264mg 44mg 31%
Magnesium 133mg 15mg 28%
Vitamin B3 4.604mg 0.507mg 26%
Carbs 73.48g 4.97g 23%
Zinc 2.77mg 0.27mg 23%
Protein 12.48g 1.92g 21%
Vitamin B2 0.285mg 0.06mg 17%
Calories 354kcal 25kcal 16%
Vitamin K 2.2µg 15.5µg 11%
Vitamin B6 0.318mg 0.184mg 10%
Folate 19µg 57µg 10%
Vitamin B5 0.282mg 0.667mg 8%
Choline 44.3mg 8%
Polyunsaturated fat 1.108g 0.031g 7%
Potassium 452mg 299mg 5%
Vitamin E 0.57mg 0.08mg 3%
Fats 2.3g 0.28g 3%
Saturated fat 0.482g 0.13g 2%
Sodium 12mg 30mg 1%
Fructose 0.97g 1%
Monounsaturated fat 0.295g 0.034g 1%
Calcium 33mg 22mg 1%
Net carbs 56.18g 2.97g N/A
Sugar 0.8g 1.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.02mg 0%
Threonine 0.424mg 0.076mg 0%
Isoleucine 0.456mg 0.071mg 0%
Leucine 0.848mg 0.106mg 0%
Lysine 0.465mg 0.217mg 0%
Methionine 0.24mg 0.02mg 0%
Phenylalanine 0.7mg 0.065mg 0%
Valine 0.612mg 0.125mg 0%
Histidine 0.281mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +550%
Contains more FatsFats +721.4%
Contains more CarbsCarbs +1378.5%
Contains more OtherOther +202.6%
Contains more WaterWater +875.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +767.6%
Contains more Poly. FatPolyunsaturated fat +3474.2%
Contains less Sat. FatSaturated fat -73%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.